Step 1.Your calorie intake should be determined. You loose weight when you do exercise and if you are active because then you expend more calories than you take in. And it's very important to pay attention to what you eat and how many calories you consume every day.
Make notes about everything you eat during a day. The content of your breakfast, lunch, dinner, supper, every snack, every drink should be written down. Don't forget about little things such as sugar you add in your tea or coffee, salt, butter and other ingredients. It's suggested to make a special list or track of calories you consume a day or a week. On special websites you can find recipes, tracks and all kinds of information and advices for dieting people. There are even tracking websites created specially to keep one's track and put there your calori s intake information every 3-4 days.
It's better to know the exact amount of calories in everything you eat and write it down during you eat it in order not to forget to do it after. This way you'll keep an itemized calorie count. The calorie count of fast food or foods which don't have the list of calories on the container you can find in the Internet. The metabolic processes in our organisms run differently and it's impossible to make a recommendation which will cover calorie intake suitable for everyone. Don't follow the ideas about multiplying the weight by ten and getting the number if calories you should consume a day. The only way to find out an accurate number of calories you should it a day is consulting your doctor or making special tests held by professionals in health and scientific centers. The one thing that really works without consulting doctors is the following: you reduce 500 calories per day from the number of calories you eat a day and you lose about a pound a week.

Step 2. The next step is to cut out some food from your menu and reduce the intake of some products. It's very easy going over the list. You'll see which ingredients and products are not worthy extra pounds and cutting them you can lose several more pounds a week. Some simple examples of food to be cut out from your daily menu include butter, candies, soda, salad dressing (which is by the way one of the main source of fat) and so on. If you want to lose unwanted calories faster you'd better reduce the intake of high-calorie and high-fat foods and you'll see the results won't make you wait. And don't forget to pay attention to empty calories and saturated fats intake.

Step 3. There are always some alternative variants to the food you found unhealthy. You can easily reduce the amount of calories you consume if you substitute fat food containing a large number of calories with healthier low-fat and low-calorie food or reduce it. In some cases it's necessary to cut not proper sort of food out at all. Don't eat much mayonnaise or use mustard instead of it, drink less soda or replace it with water. Nowadays there are plenty of tasty and at the same time low- calorie food eating which you'll enjoy yourself and control the intake of calories. Healthy meals are what you need:

Fish and chicken are considered to be low-fat food in comparison with pork and beef which contain much more calories. Eating sardines, fresh tuna, salmon you provide your body with antioxidants and that positively results on your health.
Think over the question: Do I really like and need side dishes? The majority of people just got used to the idea that we should have them. But if we replace such high-calorie side dishes as fries, potato, macaroni with salads and vegetables we'll reduce the amount of daily calorie intake at least twice. But don't forget that salads you eat shouldn't have a high-calorie dressing or should have no dressing at all.
You should remember that healthy breakfast plays an important role on your way to the beauty. A proper healthy breakfast reduces the level of appetite later (We mean your lunch and dinner time) and increases your metabolism. Forget about pastry or bacon and eggs, latte with sugar in the morning! Fresh fruits, low-sugar, high-fiber cereals, youghurt and sugar free coffee are what you need.

Step 4. For better results and real weight loss you should make your plan of meals, your own menu at least for several days or a week. With the help of the meal plan you’ll be sure what to buy doing shopping. Remember- how many times you have bought the high-fat food and high-calorie drinks that you don’t need at all but at that moment they were just at hand. Making the list you should be attentive to the amount of calories contained in food you are going to buy. If you have the menu for a week you are unlikely to catch some pizza or other unhealthy and fat fast food as a snack. Just think it over- how many delicious and healthy meals you can make yourself and how pleasant it will be!

Step 5. Be attentive to the portion sixes of food you eat. There are a lot of tasty food items and snacks packed in 100 calorie packages and that helps to watch the size of portions. If you open a big package of food it's so easy to eat all of it and don't notice it. But if you put only a small portion in a small bowl and put the rest away it makes almost impossible for you to overeat and consume more calories. Reduce your portion size and you'll reduce the calorie intake. It's easy and it works!

Step 6. Don't forget that it's better to eat small meals and make snacks during the day than to overeat eating three large meals. You'll keep the metabolism steadier and increase the speed of your weight loss if you snack and eat small meals throughout the day. Nuts, fruits, cherry tomatoes, rice cakes, dried apricots, baby carrots and other foods are high in fiber and low in calories and fat. Don't eat starchy vegetables. It's better to avoid potatoes and prefer plain vegetables because dressings and dips contain too much fat. What you should know about vegetables- soluble fiber contained in fruits in larger dozes than in vegetables has an ability to slow the body's absorption of carbohydrates, the energy releases more slowly and you feel a full in the stomach for longer time. You should drink plenty of water especially if you eat dried fruits. If you have to choose between a portion of fruits and a glass of juice you'd better stop on the first variant because fruit juices contain more calories than fruits.

Step 6. Don’t forget that it’s better to eat small meals and make snacks during the day than to overeat eating three large meals. You’ll keep the metabolism steadier and increase the speed of your weight loss if you snack and eat small meals throughout the day. Nuts, fruits, cherry tomatoes, rice cakes, dried apricots, baby carrots and other foods are high in fiber and low in calories and fat. Don’t eat starchy vegetables. It’s better to avoid potatoes and prefer plain vegetables because dressings and dips contain too much fat. What you should know about vegetables- soluble fiber contained in fruits in larger dozes than in vegetables has an ability to slow the body’s absorption of carbohydrates, the energy releases more slowly and you feel a full in the stomach for longer time. You should drink plenty of water especially if you eat dried fruits. If you have to choose between a portion of fruits and a glass of juice you’d better stop on the first variant because fruit juices contain more calories than fruits.

Step 7. Eat food containing fiber. With this helpful in dieting processes element your digestive system works more efficiently and your intestines keep containing the proper amount of water. It brings quick results and the feeling of lightness. It’s medically proved that fiber really helps in weight loss, it prevents heart diseases and eases the effects of diabetes.

Step 8. Water is essential not only when you are dieting but every day and your health can be damaged if you don’t get enough of it. Our body retains water in unflattering places if you are dehydrated. When you exercise a lot your organism lose a lot of water. Don’t forget. More exercise- more water! The exact amount of water you need depends on your individual body requirements. You can find out more information about it in the Internet or consult your doctor.
Step 9. Do exercises! If you want to lose weight you should increase the number of burnt calories or decrease your calories intake. But to get really striking results you should do the both things- eat less and exercise more.
Step 10. Half an hour or more of aerobic exercise three or four days a week will keep you in form. Combining walking, running, cycling, jogging and swimming you’ll get the physique you want and your heart will stay healthy. Swimming is especially a great benefit for those who is overweight and have joint problems and it burns more calories than running bringing less stress on the joints. Don’t forget about aerobic activities.
Step 11. Regular weight training raises the body’s metabolism by 15 %. If you build muscle and raise metabolism by resistance training you stay lean. The reason you need not only to do aerobic exercises but also to pump the iron is in requirement of muscles to maintain a lot of calories and therefore the resting metabolism of your body increases. After aerobic exercises the metabolism drops back to the normal level very quickly and therefore it doesn’t let people lose weight fast. With regular resistance training can help you to lose 200-300 more calories a day. And remember that fat weights less than muscle mass and it means that you could look slimmer without weight loss.

Step 12. Have a proper rest. You should sleep at night during the time your body requires to rest. Your ability of losing weight depends on it. One or two days in a week should be totally free from exercises. And of course the pause between strength training the same muscles should make from 24 to 48 hours.
Step 13. Decide and find out your ideal weight in order not to make a mistake and hope for the miracle that won’t happen. Set yourself the realistic goals and don’t expect the immediate results. The weight you want to reach must be normal and you have to be sure that you won’t bring any harm to your organism. Gaining muscle you’ll get ripped, become trimmer and begin to look much better. Doing exercises and eating proper food you’ll make your body healthier. You should remember this and don’t stop to lead a healthy way of life if unwanted pounds won’t disappear fast. A number of kilos mustn’t bother you. The way you look- what is important.
Step 14. At the moment you get rid of unwanted pounds and reach the desired weight you shouldn’t stop the whole process. Remember- it’s very easy to get burnt fat back and in a much shorter period. You must adjust to the situation and go on eating healthy and low-fat food, doing exercises and weight training. It was not only a period of dieting in your life. It should be a change of lifestyle and you just make it now more comfortable for you. You adjust the diet, your exercise timetable and you should e ready for the fact that you’ll probably gain some weight back. But you can transform it in toned and lean muscle. By the way weight training staves off osteoporosis and prevents atrophy of muscles. There mustn’t be a number of pounds you want to lose in your mind. There must be the weight you want to be. Your goal is a long-term and you should do your best not to gain the weight back.
Step 15. Believe in yourself! All changes in our lives we decided to make need our confidence. Without trust to oneself and objective look at what we do you’ll never reach your goal. You’ll undoubtedly feel and look better after healthy dieting and exercises and you know it. But to reach the successful results you shouldn’t cheat even for a second- no temptations, no breaks in exercises. Your body wants some rest? It has it and it’s enough. You want just a little piece of chocolate, cake, one bite of an ice-cream. It’s already enough to damage your plans and return you back on your way to a good-looking figure and healthy body. And what is more important- it ruins your confidence. And if you don’t believe in yourself you’ll never achieve your target. Evaluate your efforts fairly and be strict to yourself. But if you have already made a mistake it’s not the reason to stop everything- you should just look ahead, find what you did wrong and try to do everything in a proper way in future.
Step 16. Do you want to see the results? Stick to your plan of losing weight and don’t do step aside. Discipline, self motivation and consistency are the key elements of success. You are tired and want to give up. Isn’t it pleasant to imagine how you’ll look after you reach your goals and unwanted pounds disappear? And now imagine how you’ll feel yourself when you’ll see the desired reflection in the mirror. Is it worth all these efforts? Undoubtedly!